Mindfulness, Yoga and Wellness for families
This is a beautiful meditation for children and teenagers that can be done at home. Adults can benefit just as much from this practice so feel free to set a timer and join in. So often people think the idea of meditation is to have no thoughts but actually trying to quieten the mind so that we can allow ourselves to hear our unheard thoughts can be very empowering.
To be able to direct these thoughts, we must first be aware of them. Bring an awareness to these thoughts without judgement, without labeling them good or bad. Each time a thought comes to your head return back to the number one so that you are not 'running away with the story'. One to two minutes is a good time frame for this exercise. You may choose to journal after or to talk to someone you trust about what came up for you.
Did you make it to ten?
When the clouds bring us rain, it can leave us pretty limited as to what to do at the moment. Sure we can still get out and enjoy nature but what if we feel like hiding out at home for some of it? How can we still stay active and avoid boredom?
With yoga of course!
Here are three games that we love to play at home rain or shine!
Toe-ga is a great way to calm down while having to use focus and concentration. Our toes are crammed in shoes all day and this is a great way to stretch them out and release any tension.
All you need is some pom poms and a pot (cake tin, mixing bowl etc). Pour the pom poms into the middle and then everyone uses their feet to pick up the individual pom poms and place them into the pot/ bowl. I like to use different sizes to change things up. This is a great way to work those toe muscles in a gentle and fun way. It is simple, fun and easy to clean up!
Follow the leader
Sometimes the simplest games are the best one! If there are 2 people playing, stand to face each other. If there are three or more, stand in a circle or pair up.
You can include some yoga poses, some funny dances, jumping over things and so much more. Be sure to go first so that you can show them a few possibilities and then let everyone have a turn to be the leader.
Rock, Paper, scissors
Start by asking the child / children what they think ‘rock’ would look like. We usually go for a pose that looks most like child’s pose or knees to chest. Then do the same for paper and scissors.
Get into partners if there are more than two of you. If there is an odd number, someone can play on the next round. Once in a partnership, stand back to back with one another. As you count one, take one step forward. Two, take another. Three, and another. Say ‘Draw’ and quickly get into your poses, either rock, paper, or scissors.
As we do not have winners and losers in our yoga practice instead, we focus on how we can join these poses together. We sometimes stack the rocks, scissor massage the rocks (chopping hand motion), join the scissors together by coming into a double boat kind of posture and so on. The possibilities are limited only to the imagination. Then we go again.
Free ABC YOGA CARD GAME
Another resource you may find useful is my free ABC Yoga Card deck download with pose guide and game ideas. You can find that here.
There! Three great yoga games that you can play at home! Will you be trying any of these games? Would you like to see more game ideas or have you got any that you would like to share with others? Let us know your thoughts in the comments below!
Loving Kindess walking meditation
There are many different ways to practice mindfulness and meditation. There is no one right way or one way that suits all. You may even just be looking to mix things up a bit. This is a wonderful meditation that both children and adults can benefit from. If you are practicing with a child just guide them through the process.
With the weather a little warmer it can be quite nice to take our meditation practice outside and I know for us, we have really needed it. A chance to unwind, process emotions and come back to ourselves.
This meditation is quite a well known for improving wellbeing, reducing stress and for practicing self acceptance. It can also be a good one for improving our relationships with others, allowing us to be compassionate and choosing love.
You should allow ten minutes for this meditation. I love practicing this when I am walking out in nature, whether its a park or a beach but you can practice anywhere, just be sure to keep a safe awareness around you i.e. watch out for traffic etc.
Start by bringing an awareness to your body as you walk. How does it feel? How does it move? Is your breathing fast or slow? Next, repeat these loving kindness phrases as you walk:
May I be safe.
May I be happy.
May I be healthy.
May I experience ease.
If your inner critic makes an appearance, practice self compassion. Gently but firmly close the door on that mean voice and come back to repeating the phrases. Repeat these five times and then move on to the next part.
Now, start sending out this loving kindness to someone you love, whom you think might need it right now.
May they be safe.
May they be happy.
May they be healthy.
May they experience ease.
Silently repeat these phrases five times
Next we focus on sending love to someone we don't know. Maybe you see someone walking past you, or off in the distance.
May you be safe.
May you be happy.
May you be healthy.
May you experience ease.
Now imagine all of you together. Yourself, your friend/person you love and the stranger.
May we all be safe.
May we all be happy.
May we all be healthy.
May we all experience ease.
After repeating this five times, bring your attention back to your breath. Notice any sensations or feelings that have come up or any insights that you may have gained through doing this meditation. You may even like to set an intention to bring these feelings of love, kindness and community with you into your day.
This is such a beautiful practice, maybe now more than ever. We are all connected and one and going through something so surreal. Let us do what we can to look after our own health and wellness while hoping it for all around us too.
Please let me know if you try this out and share any experiences you would like to in the comments.
The Stream of thoughts
What is on our minds? Often a whole bunch of things. It can get very overwhelming. In this practice we look at slowing down. Letting go of our thoughts, even just for this moment, to come back to ourselves. We begin to notice feeling emotions, questions, sensations, worries and thoughts. Taking the time to do this can allow you to release nervous energy and of what is troubling you and allows you just to take the time to breath. This exercise is great for teenagers and adults. It can be practiced together or alone.
It can help to have someone guide you through this or you may like read this in full and then set yourself a timer of 10 to 15 minutes to practice this activity.
Take a cross legged position on the ground or sit up nice and tall on a chair. You may like to close your eyes, or take a soft gaze in front of you. As we start to still ourselves, we may notice a lot of thoughts running through our minds. Notice this, and then bring your attention to your breath.
Take five long, deep breaths to help calm and settle you into this moment.
Now imagine yourself sitting on a grassy hill, Maybe you are sat up against a tree or on a nice blanket. Feel the warmth of the sun shining down on you as you breath in that nice fresh air. Next to you is a stream. Notice how the water is flowing. Is it flowing quickly or slowly? Does it seem calm or hurried?
As you sit here, bring your awareness back to your thoughts. As a thought pops into your head, notice it. Notice if your body reacted to it in anyway. Notice if your breath changed at all. Now take this thought and place it on the stream. Watch as the flowing water takes it away, Do this as many times as you need to do. Some thoughts may be harder to let go, they may find their way back but just repeat the process.
Now bring your focus back to your breath. Can you keep it here or is there a thought that keeps popping up? Acknowledge it and send it down the stream.
When your timer goes off, take a few deep breaths, wiggle your fingers and your toes a few times and gently come back to the room.
You may choose to journal after your experience. Did any thoughts keep coming up? Had you been aware of them before? Is this something that you can ask for help with?
You can repeat this process as often as needed. Practicing regularly will help you to calm your mind for longer periods. It will also help you to check in with your body and mind and tap into the parasympathetic nervous system (a rest and digest state). We switch from worrying to nurturing our bodies systems for long term health including digestion, repair and immunity.
You may like to visit this blog on Self love, that inner critic and breaking out of comfort zones: Click Here
I love downward facing dog especially in kids yoga. The amount of times I see one and two years old children just naturally taking on this pose is amazing. In this post we look at the benefits of this pose, how to do it and how to make it fun!
SANSKRIT: ADHO MUKHA SVANASANA
Sanskrit is the language of yoga and is the language in which many historic yoga texts were written. We don't usually go into this in children's yoga but it is always nice to connect back to it's roots and learn about the history of a pose/practice.
How to Practice Downward Facing DOG
Start in a table top positions, on your hands and knees. Knees should be below hips and hands in line with shoulders. Walk the hands forward slightly, turn elbow creases towards the front of your mat and press into all 10 fingertips. Curl your toes in under and gently lift your hips up. Your knees can stay bent or work to straighten them bringing your heel to the ground or towards the ground. Relax your head and neck and be sure to hyperextend the arms, so that you are creating a downward V shape.
Fun in this pose
This pose doesn't have to be a Dog, it could be a tent, a unicorn or a tunnel! It can be anything you imagine it to be! It is also fun to pair it with other poses like:
Dog to Frog or Downdog to Updog.
It can also be fun to partner up and take turns in taking the dog for a walk or creating fun ways to do a Downward Dog as a partner pose!
If you would like to see a post on doing that, let me know!
3 ways you can connect with Nature this week with your children.
"Many studies show the positive links between direct experiences in nature and children's mental, emotional and physical health and well-being. The studies show that regular direct access to nature can: increase self esteem and resilience against stress and adversity" (Quote found here)
Taking the time to connect to nature has a huge range of benefits. It allows us to really get back to our selves and find a sense of calm. Here are three ways you can connect with nature this week.
1. Plant something
You don't have to be an amazing gardener, you can keep it really simple. You could plant some basil seeds in a pot on your window, or perhaps plant some flowers that the bees will love in your garden. Whatever you choose to plant, take the time to care for it and watch it grow. I always find watching something grow from 'nothing' so satisfying.
2. Feed the birds
We made some really cool DIY bird houses/feeders last week.
(This one is really cool).
Check out what foods are good for the local birds here.
3. Cloud watch
I love laying in the sun and cloud watching but with the unpredictable weather that may not be happening this week. However, cloud watching can be enjoyed whatever the weather and from almost anywhere. It can be really calming but also allow for creativity. I am sure we have all played the game at one point where we try to see animals and different shapes in the clouds.
This is a great activity with the kids, especially if they do enjoy their screen time as it allows for long distance eye practice.
It is also fun to talk about your different perspectives and if you can see anything the same way as each other. For example, when doing this activity once with my daughter we could both see one cloud as a duck but another cloud we could see completely different things; I could see a unicorn and she could see a dolphin.
Nature is not a place to visit...
...it is home.
How do you like to connect back to nature?
Do you already do some of these activities? Let me know in the comments ♥️
The Importance of Gratitude
This is a running theme in so many of my blog posts, lesson plans and general day to day living. We like to include some form of gratitude into our day whether it is writing it down before we go to sleep, talking about it, playing gratitude themed games or using it as a theme for our art.
Gratitude can make you happier and healthier, physically and mentally. I write about the benefits of gratitude more in this blog post : Have an attitude of Gratitude.
Gratitude is a mindset and not something we can hold in our hands or point to so we have to get creative in the way we teach it to our children. Instead of focusing on getting children to see it, we should bring focus on getting children to feel it. A great way to do this is through art. Children have such beautiful imaginations and it is wonderful to see their creativity flourish. This can also be a really fun opportunity for adults to get creative.
Start by setting up a clear space, without distractions of television. You could even take this activity outside if it is a nice day! Get pens, crayons, glitter, paint or anything you feel like getting arty with today and your paper ready.
Choose from the following prompts to help your child (and yourself if joining in) feel the gratitude in what they have at this very moment.
1. Draw something that makes you happy.
2. Draw someone you love.
3. Draw something that makes you feel good.
4. Draw someone who helps you.
5. Draw something that makes you feel thankful everyday.
I would love to see some of your drawings! Feel free to share with me by emailing me at firstname.lastname@example.org or tag me on social media www.facebook.com/amazingmekidsyoga www.instagram.com/amazing_me_yoga or right here in the comments! Enjoy!
Three things I am doing to bring happiness and balance into these 'lockdown' days....
1. Keeping a morning and evening routine
I am pretty free flowing when it comes to the day. I tried writing out a routine to the hour but it didn't work for us. This definitely works for some but I found it too stressfull.
My morning and evening routines however, I love. They have taken work to commit to at points but have definetely found the joy in them.
My morning routine looks like this
- I wake up, usually when my toddler decides.
- I take a few deep breaths.
- I scrape my tongue with a copper tongue scraper. (so many health benefits)
- I make the kids breakfast, I drink a tall glass of water and have my coffee.
- I move my body in some way via a hiit work out, yoga, dancing with the kids etc.
- I have a cold shower. (Again so many benefits to this including handling stress better, better metabolism etc).
- We all get dressed and ready for the day.
That is it. What happens after that is more free flowing but having that structure in place really helps us to not sit about in our pjs too long (unless it is the weekend) and start our day off to a good start.
The evening is much simpler. An hour before bed every night, my phone goes on to 'airplane mode', I get comfy, put my oil diffuser on with some lavender and orange, hop on my yoga mat and do a restoritive yoga practice for an hour. I then write three things in my gratitude journal and call it a night.
REMEMBERING I AM SUPERWOMAN AND I AM NOT SUPERWOMAN
A confusing title I'm sure but let me explain. We have so much to do. If you are reading this you possibly have kids too, and if you're like me, you're wondering where all off this 'free time' people are on about is. As a single mum to a toddler and a 6 year old, I have to say, there is no 'free time'. It feels like every moment needs to be filled. Choosing to do an intense course on top of things probably didn't help that (tho I am very happy to be doing it) and then just keeping on top of the housework seems like a full job in itself. Honestly it is alot.
I don't need recognition or sympathy because you are right there too. You are doing alot right now. And let me tell you, you are Superwoman for it! (Or super man, don't want to rule out any men who are reading). But in the same breath, we are not superwoman. I mean this in the way that, not everything needs to get done. You need to give yourself a break and be compassionate if you didnt manage to do all the things today. You're physical and mental health is the priority.
I have given up trying to do everything everyday, there is only so much one person can do and we need to be able to enjoy time together and take moments of self care without freaking out about our to do lists.
Doing one thing for me
I mentioned before that I feel like I have less time than usual with trying to keep the kids alive and well etc with homeschooling, preparing a million snacks a day and clearing up after hurricane Finn. I also mentioned that I was enrolled in a course. Now this a course that I have been wanting to do for years. I didn't have the time or money and due to there being no possible ways to train in person, they moved online. This opportunity may not come up again in this way so I grabbed it. I am so excited to be doing it and I am already learning so much.
Maybe there is something you can do for you? It doesnt have to be a course but perhaps a hobby you use to do but lost touch with. It could even be something you can do with the kids such as baking, art or sewing. Maybe its something you can do by yourself like running if you have someone else in your household to kind the kids. Maybe writing or reading a good book. Whatever it is, do it for you because it lights you up. Do something that sparks joy. Even if you can only commit to this once a week.
What is one thing you are doing for yourself that is helping you through each day?
I would love to hear how you guys are getting on and if you have any tips for us or any experiences t share of things you are doing to bring a little joy to the everyday. Let me know in the comments. Have a great week every body and let me know if this blog helped inspire you in any way.
The benefits of Positive affirmations
Positive affirmations can help change your whole day. They can ease stress, build confidence and help you to take control of your thoughts. Being in control of your mind is a huge deal. When we let our minds wonder untrained they can go all over the place but by bringing an awareness to our thoughts we can begin to ask ourselves - is this true? Is this my opinion? Have I inherited this view from someone else? Then we can add in our affirmation. A positive phase we have chosen to help focus our mind where we want it to go and focus on what we want it to believe.
You can start using affirmations by writing them down and putting them on your mirror/ some place you'll see often, using them as passwords, using them in meditations or simply just repeat to yourself when needed.
Examples of Affirmations you may choose to use:
I Choose to be Happy
I will be present with each moment
I am enough
I can do hard things
I am loved
I know my worth
I am capable
My heart is open, love pours in and out freely
If you are having trouble with believing the affirmation this can be damaging so I would suggest you re-word it in a way that can feel comfortable to you.
For example - I am beautiful. This could be a really difficult one for someone to repeat in front of a mirror or to themselves if they were having real body image issues. By repeating it to themselves over and over it could get very upsetting. Instead this person could say - 'I am learning to appreciate my beauty' or 'I am learning to love myself exactly how I am' or even 'My body is healthy and functions well.'
How can we encourage our kids to talk more positively to themselves?
Children mirror us! The easiest way to get your kids in on this is to practice it yourself. My six year old is a fantastic example of this. I have my positive affirmations on my mirror and will regularly read them out loud in front of the mirror when she is around. She stands in front of the mirror and says 'looking good!' and strikes a pose to herself or will say something equally cute and inspiring. She then wanted to write her own affirmations. She even wrote a couple for me including 'You are a great mum' and 'you're doing a great job' which just looking at makes me smile every time.
I have attached a fun print out for kids but they could all be used by adults too!
It has space to create your own affirmation too. If you haven't got a printer, feel free to download and copy out the affirmations by hand.
If you enjoyed this blog post please give it a thumbs up and share it with others. Have a wonderful day <3
Free Worksheets for children
The importance of gratitude
Gratitude creates an awareness of all the good things in our lives. The more you think about what you are thankful for, the more you will find you have to be thankful for. Having a gratitude practice has a huge range of benefits for both adults and children. It is something we practice a lot at home so it makes an appearance in my yoga lesson plans regularly!
I have created some fun worksheets we have been doing at home as part of our 'operation home school' so I thought I would share it with you guys too. Scroll down and below the picture of each worksheet is the pdf download.
If you enjoyed this you may also enjoy this daily planner sheet for health and fitness goals etc (opens in new window).
Let me know what you think in the comments below and If you would like to see more like this! Sign up to the email list to here about more mindfulness and yoga you can practice at home!
Get your free worksheets below